WOD- Friday July 14, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Lacrosse Ball – Shoulder + piriformis

2x

10 Box Jumps

5 Hands-Only Inchworms (Plank walk out)

3 Skin-the-Cats

Review Split-Jerk

Weightlifting

Split Jerk (1 RM (ok to use the rack))

Metcon

Metcon (Time)

For Time:

Run 800m

15 HSPU

5 Toes to bar

12 HSPU

10 Toes to bar

9 HSPU

15 Toes to bar

6 HSPU

20 Toes to bar

3 HSPU

25 Toes to Bar

Run 800m